Turbolag's Lifting Log and Other Stuff

[CFM]

Dropping BF before is always good. I get better pumps, the gains show right away and E2 has been more manageable dropping a good 2% BF and continuing in that direction.

Also consider short burst style sessions, they create less fatigue which results in less cortisol.

When my brain says 'do another 4 sets' I think of the sprinter vs the marathon runner.

Full beast or stringy guy.....................duh!

 

[Turbolag]

Also consider short burst style sessions, they create less fatigue which results in less cortisol.

When my brain says 'do another 4 sets' I think of the sprinter vs the marathon runner.

Full beast or stringy guy.....................duh!

Can you go into detail on the burst style sessions?

Also, what is E2?

 

[CFM]

I am sure some copy and paste queen has some fancy name for what I call my 'burst'.

I'll perform (as an example) incline dumbbells, dips, cable flyes nonstop and repeat until I am done. I am talking nonstop and DONE. Done as in cannot breath or see straight.

E2 as in estrogen. In my experience the higher my BF% the harder estrogen is to control. I am very lean taking 12.5mgs of Aro as needed. Sometimes E3.5D to E7D. Around 17% I was needing 25mg EOD.

 

[Turbolag]

I am sure some copy and paste queen has some fancy name for what I call my 'burst'.

I'll perform (as an example) incline dumbbells, dips, cable flyes nonstop and repeat until I am done. I am talking nonstop and DONE. Done as in cannot breath or see straight.

E2 as in estrogen. In my experience the higher my BF% the harder estrogen is to control. I am very lean taking 12.5mgs of Aro as needed. Sometimes E3.5D to E7D. Around 17% I was needing 25mg EOD.

Is it like circuit training? I didn't know that about estrogen.

 

[Turbolag]

08/09/2018 Shoulder Day

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Warmup: Shoulder flies


Seated Over Head Press:

Bar x 2 x 10

95 x 5

135 x 3 sets x 8 reps


Seated shoulder press machine: 3 x 10

Shoulder flies:

20lbs x 10

30lbs x 2 x 10


Reverse flies: 4 x 10


Dumbbell shrugs:

40lbs x 15

50lbs x 15

60lbs x 15

70lbs x 15


Upright rows: 40lbs x 10, 60lbs x 2 x 10


Bodyweight hyper extensions: 2 x 15

20 mins cardio on ellyptical

 

[Turbolag]

So I thought I'd post my food journal from yesterday. I know its hard to post everyday, so maybe just every now and then

08/08/2018

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Meal 1: 10 oz grilled chicken breast, sliced tomatoes and cuccumbers

Meal 2: 10 oz grilled boneless skinless chicken thighs

150 grams of brown rice, green beans and salsa

1 container of Noosa yogurt (pumpkin)

1 packet of Quaker raisin date and walnut oatmeal, 2.5 tbsp of Cinnamon raisin peanut butter

Small packadge of Fruit loops, small packadge of Cinnamon Toast Crunch, 1 cup of cashew milk unsweetened

Total macros for the day:

Calories - 2,039
Protein - 189g
Carbohydrates - 176g
Fat - 67g,

 

[Turbolag]

08/10/2018 Leg Day

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Warm up: High knees, kick backs, side to side


Squats:

Bar x 5

95 x 5

135 x 3 x 8


Leg press:

2 pps x 8

3 pps x 2 x 8


1 set of hip thrusters with 95 pounds

Seated leg curls: 3 x 10

Leg extentions: 3 x 10

Lying leg curls: 3 x 10

Seated calve machine: 3 x 15

Standing calve machine: 2 x 15

Hyper extenstion deadlifts: 70lbs x 3 x 10

Low back rehab

20 mins on ellyptical

 

[Turbolag]

08/13/2018 Chest Day

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Shoulder flies


Bench:

Bar x 2 x 10

95 x 5

135 x 10

185 x 10


Incline bench:

135 x 3 x 10


Seated chest press machine: 3 x 10

Cable flies: 3 x 10

Dumbell over head extension (2 hands):

35lb x 10

45lb x 10

55lb x 10


Close grip bench:

95 x 10

135 x 2 x 10


Rope press downs: 3 x 10

Body weight reverse hyper extensions: 2 x 15

20 mins on ellyptical

 

[Turbolag]

08/14/2018

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Lat pull downs: 4 x 10

Behind the neck: 2 x 10

Seated rows: 3 x 10

Seated iso rows:

1 pps x 10

2 pps x 10


Smith machine rows: 115 x 3 x 8

Standing arm pull downs: 3 x 10

Standing alternating dumbbell curls:

30lb x 5

40lb x 5

50lb x 2, 40lb x 3


Standing ez bar curls:

50lb x 10

60lb x 10

70lb x 10


Concentration curls: 20lb x 3 x 10


Planks, side planks, bird dogs, hip thrusts

20 mins on elyptical

 

[Turbolag]

08/16/2018 Shoulder Day

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Shoulder flies

Seated over head press:

Bar x 2 x 10

95 x 5

115 x 10

125 x 10

135 x 10


Hammer machine shoulder press: 45lb plate each side x 3 x 10

Dumbbell shoulder flies: 3 x 10

Face pulls: 3 x 10

Reverse flies: 3 x 10

Dumbbell shrugs:

40lb x 15

45 x 2 x 15


Upright rows: 3 x 10

Body weight reverse hyper extensions: 2 x 15

20 mins on ellyptical

 

[BrotherIron]

Bout time to see this log breathe new life...

 

[Superman]

Will be following turbo